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ARCHIVED - Fitness 101: A Beginner's Guide to Working Out

[b][u]Introduction[/b][/u]
Greetings! The purpose of this thread is to educate people about health and fitness, specifically working out and lifting weights. This thread is designed for younger males (15+) who want to build muscle. Questions are encouraged!
So, you've decided that you want to start exercising and going to the gym. Good for you! You're on the right track towards a healthy lifestyle. However, weight-lifting can seem like a daunting task, especially when you have no idea where to start. Fear not, for this is why I made this thread.
[quote][b][i][u]NOTICE: This thread is made for BEGINNERS, NOT for experienced lifters.
This is NOT A WEIGHT LOSS THREAD.[/u][/i][/b][/quote]
[quote][/quote]
[b][u]The Basics[/u][/b]
[i]How does the body build muscle?[/i]
Cells mainly grow via Hypertrophy, when the cells and fibers get bigger.
When you exercise a muscle, you create microscopic tears and other damage to the muscle fibers. When you finish exercising, your body scrambles to repair the damage via Hypertrohpy. In the process, it creates a stronger, more efficient muscle. Basically, you build muscle not during the exercise, but during the rest following the exercise.
[i]Why should I lift weights?[/i]
- Increased bone density
- improved physique
- increased joint strength
- increased metabolism
- improved posture
- improves functionality despite aging
- cardiovascular benefits (like preventing heart disease and diabetes)
- counters depression/improves mood via increased pleasure chemicals in the brain
- improved self discipline & work ethic
- Sexy body = confidence boost
[quote][/quote]
[b][u]Anatomy[/b][/u]
Before you head off to the gym, you need to do a little research and hit the books. Unless you want back pain, you will need to learn a little bit of human Anatomy and the muscles of the body so that you can balance your workout.
Your body is made up of about 640 muscles. That's a lot! Your muscles are generally divided into your Legs, Stomach, Chest, Arms, Shoulders, Upper Back, and Lower Back. Any safe workout routine must balance ALL of these areas.
[quote][b]Legs:[/b] [url=http://tinyurl.com/76m7rql]Quadriceps[/url], [url=http://tinyurl.com/6oc9sjv]Hamstrings[/url], and [url=http://tinyurl.com/6tupb4o]Calves[/url][/quote]
[quote][b]Stomach: [/b][url=http://tinyurl.com/83obvwt]Abdominals[/url] ("Abs") and [url=http://tinyurl.com/6pu59ou]Obliques[/url][/quote]
[quote][b]Chest:[/b] [url=http://tinyurl.com/8yxv6lu]Pectorals[/url] ("Pecs")[/quote]
[quote][b]Arms:[/b] [url=http://tinyurl.com/6a7wgk6]Biceps[/url], [url=http://tinyurl.com/5ty92sn]Triceps[/url][/quote]
[quote][b]Shoulders:[/b] [url=http://tinyurl.com/7qwklxn]Deltoids[/url] and [url=http://tinyurl.com/6jx9qql]Trapezius[/url] ("Traps")[/quote]
[quote][b]Upper Back:[/b] Traps, [url=http://tinyurl.com/7hu75t2]Latissimus Dorsi[/url] ("Lats"), and [url=http://tinyurl.com/7b4h3ad]Rhomboids[/url][/quote]
[quote][b]Lower Back[/b]: [url=http://tinyurl.com/cdada7w]Erector Spinae[/url][/quote]
Most muscles come in pairs; when one muscle contracts, the other relaxes. They are usually located on opposite sides of the body. These groups are called Opposing Muscle Groups. It is important to exercise both muscles of the group; If you don't do both, one muscle might get too strong which can cause pain in the weaker one.
Here are the major opposing muscle groups:
[quote]Quadriceps vs. Hamstrings
Stomach vs. Lower Back
Chest vs. Upper Back
Deltoids vs Lats (Upper Back)
Biceps vs Triceps[/quote]
Why is this important? To avoid injury, you must exercise both muscles in the group to prevent an imbalance. Do you want a strong chest? Prepare to work out your back too.
[quote][/quote]
[b][u]Types of Lifting[/u][/b]
There are two kinds of lifts: Compound Lifts and Isolation Lifts.
-Compound Lifts utilize more than one muscle; for example, [url=http://tinyurl.com/83lna7p]Squats[/url] work out almost every muscle in your legs and other muscles throughout your whole body.
- Isolation lifts, such as [url=http://tinyurl.com/739m699]Bicep Curls[/url], isolate one single muscle and only exercise that muscle.
Compound Lifts are generally better, but that doesn't mean Isolation lifts are terrible.
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Exercises can generally be split into 3 categories by equipment: Body Weight, Free Weights, and Machines.
- Body Weight exercises require no equipment except your own body.
- Free Weights require the use of [url=http://tinyurl.com/72867w3]Dumbbells[/url], [url=http://tinyurl.com/7th9kgv]Barbells[/url], [url=http://tinyurl.com/6qb6gfh]Kettleballs[/url], and other similar equipment.
- Finally, there are Machines. They utilize several sets of simple machines and cables to convey the resistance in different ways.
Now that you are more familiar with the different kinds of lifting, we can get to the exciting part: the actual exercise!
[quote][/quote]
[b][u]The Actual Exercise + Building Your Routine[/b][/u]
Before you head off to the gym, you'll need to formulate some kind of weekly workout routine. Remember what I said about balancing the muscle groups?
For most beginners, you'll want to keep it simple. 3-4 Full Body workouts a week for about one month is a good start. Don't overstress yourself. Keep the weight light/moderate and focus mostly on your form.
Pick one exercise from each following group, and you'll exercise almost every muscle in your body. I've tried to list different exercises that use different kinds of equipment. Do 2-3 sets of 8 repetitions for each exercise. If you have an experienced parent, friend, or coach, ask them to show you the "advanced" exercises. And remember, form is key!
[quote][u]Legs:[/u]
[url=http://tinyurl.com/cnbrml]Squats[/url] (Advanced)
[url=http://tinyurl.com/6tmt7w4]Lunges[/url]
[url=http://tinyurl.com/72l5q8s]Step-Ups[/url]
[url=http://tinyurl.com/8o2cqfz]Leg Curl[/url]
[url=http://tinyurl.com/6uoc69a]Machine Leg Extensions[/url]
[/quote]
[quote][u]Core:[/u]
[url=http://tinyurl.com/7xkdrs2]Russian Twists[/url]
[url=http://tinyurl.com/cb2xtfy]Planks[/url]
[url=http://tinyurl.com/bvguofa]V-ups[/url]
[url=http://tinyurl.com/9yydo2n]Roman Chair Leg Raise[/url][/quote]
[quote][u]Chest:[/u]
[url=http://tinyurl.com/34y3zpb]Push-Ups[/url]
[url=http://tinyurl.com/6qrgfzl]Dumbbell Bench Press[/url]
[url=http://tinyurl.com/8xkvlc5]Machine Chest Press[/url]
[url=http://tinyurl.com/6rvlwcx]Flyes[/url]
[url=http://tinyurl.com/7smcmkz]Barbell Bench Press[/url] (Advanced)[/quote]
[quote][u]Biceps:[/u]
[url=http://tinyurl.com/76hg964]Dumbbell Curl[/url]
[url=http://tinyurl.com/8yltbsv]Barbell Curl[/url]
[url=http://tinyurl.com/82gofjd]Hammer Curl[/url]
[url=http://tinyurl.com/784wzdf]Machine Bicep Curls[/url][/quote]
[quote][u]Triceps:[/u]
[url=http://tinyurl.com/6pb34lr]Cable Tricep Push Downs[/url]
[url=http://tinyurl.com/7h9nk3z]Skullcrushers[/url]
[url=http://tinyurl.com/7sdlz64]French Press[/url]
[url=http://tinyurl.com/7xqvy2u]Bench Dip[/url]
[url=http://tinyurl.com/869nkkb]Machine Triceps Extensions[/url][/quote]
[quote][u]Shoulders:[/u]
[url=http://tinyurl.com/78yhj58]Military Press[/url] (Advanced)
[url=http://tinyurl.com/89j4joe]Arnold Press[/url]
[url=http://tinyurl.com/6qd57sc]Dumbbell Front Raise[/url]
[url=http://tinyurl.com/6mg5spr]Dumbbell Lateral Raise[/url]
[url=http://tinyurl.com/898bwl8]Dumbbell Shoulder Press[/url]
[url=http://www.youtube.com/watch?v=cr2j5Wigopw]Machine Shoulder Press[/url][/quote]
[quote][u]Back:[/u]
[url=http://tinyurl.com/2vxegpz]Pull Ups[/url] (You can use the [url=http://tinyurl.com/7l3zfwy]assist machine[/url] if you need help)
[url=http://tinyurl.com/7ulkyyh]Barbell Bent-Over Row[/url] (Advanced)
[url=http://tinyurl.com/8fe8zwa]Deadlift[/url] (Advanced)
[url=http://tinyurl.com/7ff5btf]Back Extensions[/url]
[url=http://tinyurl.com/6pguwmu]Seated Cable Row Machine[/url]
[url=http://tinyurl.com/7zpt684]Lateral Pulldown Machine[/url]
[/quote]
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After about 6 weeks of this, you'll be ready to get more advanced with your routine. You can start splitting different muscle groups each day. You will build muscle more effectively this way.
Here's the split I'm going to suggest:
Sun: Back + Biceps
Tues: Chest + Triceps
Wed: Legs
Fri: Shoulders + Abs
[u]Use google to find more lifts,[/u] and choose 3-4 lifts for each muscle group. For example, do 4 back lifts and 3 bicep lifts on Sunday.
Generally speaking, 3 sets of 8-12 reps for each lift EXCEPT 3-5x1-6 for deadlifts, 4-6x6 for squats.
You can do more lifts for Legs.
[quote][b][u][url=http://tinyurl.com/8wp9cfx]HERE[/url] is another sample routine.[/b][/u][/quote]
However, everyone's body is different. You will need to cater your routine to your own needs. I would highly suggest you join the [url=http://tinyurl.com/853pdpz] Health & Fitness[/url] group; they can help you personalize your routine.
[quote][/quote]
[u][b]Diet (IMPORTANT)[/u][/b]
So now you're back from your first workout. You're probably tired and want to take a nap. But don't! You need to EAT. NOM NOM NOM
I kid you not, [u]diet is 70% of your size gains.[/u] What you eat determines whether or not you just wasted your time at the gym.
It's quite simple, really; you just need to ingest a lot of protein. If you want to maximize the gains, you will want to consume 1 gram of protein per pound of body weight; so if you weigh 150 pounds, consume 150g of protein. More is better.
Dairy products such as milk and eggs are full of protein; so is chicken, fish, pork, beans. Whey protein powder is a godsend, and creatine is great.
Get lots of carbs too, at least 200-300g a day.
If you want to pack on muscle, you will eat 4-6 meals a day.
I'm out of characters, but one last thing: GET ENOUGH SLEEP. IT'S IMPORTANT.
Lift, Eat, Sleep, Repeat.
[Edited on 10.21.2012 7:02 PM PDT]

[quote][b]Posted by:[/b] oaklandp8ntbalr
I would highly suggest you join the [url=http://tinyurl.com/853pdpz] Health & Fitness[/url] group; they can help you personalize your routine.[/quote]disclaimer: alot of rap haters and unhelpful users in that group such as Mike Huntt and powerlifter

imo you don't need to do both, this could pre exhaust your muscles which will hinder working sets. Unless preexhaustion is part of your routine, just do a warmup set with 50 percent weight, focus on the negative to get a good stretch and you should be fine. It's also easy for beginners to overstretch which ends up tightening the muscles rather than elasticating them. I used to do it all the time before I learned correctly and it led to serious DOMs as well as a strained abductor which prevented me from running for weeks. Not good.
[Edited on 01.03.2013 1:58 PM PST]

Or do both and get the most out of your workout.
Can't go full ROM without loosening tight muscles. A warmup set won't stretch out my hammies for ass-to-grass squats.
[Edited on 01.03.2013 1:53 PM PST]

[quote][b]Posted by:[/b] Burpees
Don't stretch beforehand, your muscles are cold and this could lead to injury.[/quote]
Lifting with cold muscles could lead to even greater injury.
I'd rather pull my quadricep stretching than tear my quadricep while squatting.
Get your blood going with a walk, then stretch, then lift.
[Edited on 01.03.2013 1:46 PM PST]

[quote][b]Posted by:[/b] Burpees
Don't stretch beforehand, your muscles are cold and this could lead to injury.
As for the straining feeling, not sure what you mean exactly. If you don't feel any strain you're not pushing yourself hard enough, but if it's an unusual feeling then you should get it checked out. Maybe your wrists aren't as strong as your biceps and the weight you're using is putting too much strain on them.
It could also be that you're doing a lot of reps and you're feeling the burn from lactate buildup. Like I said if it feels out of the ordinary then don't do that exercise until you get the doc to look[/quote]
Apparently this. Althoug Also, the way he described it, it sounded like it was a bad kind of strain rather than a good one. The "vein popping" thing definitely doesnt sound good. And as for stretching, google says do it afterwards and Warm-up beforehand. Although I can't confirm it because I need to stretch before squats otherwise I cramp. Whatever works for you tho.

Little tip for anyone wanting to start lifting. Always Form>wieght. Improper lifting form can cause injuries and hinder muscle development. Also don't worry about looking weak at the gym. Everyone has to start somewhere.

Don't stretch beforehand, your muscles are cold and this could lead to injury.
As for the straining feeling, not sure what you mean exactly. If you don't feel any strain you're not pushing yourself hard enough, but if it's an unusual feeling then you should get it checked out. Maybe your wrists aren't as strong as your biceps and the weight you're using is putting too much strain on them.
It could also be that you're doing a lot of reps and you're feeling the burn from lactate buildup. Like I said if it feels out of the ordinary then don't do that exercise until you get the doc to look

[quote][b]Posted by:[/b] Pornstellar
Ok I haz question!
When ive done several sets of barbell curls (25 pounds, 12 reps) i ocassionaly feel an intense strain on the bottom of my forearm. It feels as if my veins might burst. It subsides immediately after I stop lifting though.
[/quote]
You should do compound excercise instead of things like curls (imo), it works out more muscles. And as for the strain, you should get that checked out, normally you should feel your muscles inflate a bit but you shouldn't be feeling a strain like that. Do you stretch beforehand?

Ok I haz question!
When ive done several sets of barbell curls (25 pounds, 12 reps) i ocassionaly feel an intense strain on the bottom of my forearm. It feels as if my veins might burst. It subsides immediately after I stop lifting though.

[quote][b]Posted by:[/b] Frasier Crane
K. Don't go heavy for the first month, lift at about 50% effort to make sure you get proper form.
[url=http://hundredpushups.com]Here's a good program for improving your pushups[/url]
[url=http://www.lamarineofficerprograms.com/The_Armstrong_Workout.pdf]Here's a good program for improving your pull-ups.[/url]
Both excercises require great functional strength and endurance and target many muscle groups.
Bear in mind you need to structure a routine so you don't overtrain your muscle groups otherwise you won't get any stronger. Theres no point doing the pushup routine on Monday then going to the gym tuesday and doing bench press. Your chest and triceps wont have time to recover. The pull-up program recommends doing pushups first thing in the morning; I'd omit this if youre already doing a pushup program. Remember to take at least 2 days off completely per week to rest your nervous system, and don't train the same muscles two days in a row. Well, not directly at least.
I'm still not sure what your goals are so instread of making a routine for you from scratch I'd recommend yoiu doing a bit of research, putting one together to fit your goals and posting it here for critiquing.
[url=http://www.youtube.com/user/strengthcamp]Oh and this is the best strength channel on youtube. Probably the best weightlifting channel in general. Guy knows his stuff.[/url][/quote]
Thanks a lot man. This is some good stuff. That guy does seem to know his stuff so I'll subscribe to him and I'll check it out later coz it's like 0:40 here.

K. Don't go heavy for the first month, lift at about 50% effort to make sure you get proper form.
[url=http://hundredpushups.com]Here's a good program for improving your pushups[/url]
[url=http://www.lamarineofficerprograms.com/The_Armstrong_Workout.pdf]Here's a good program for improving your pull-ups.[/url]
Both excercises require great functional strength and endurance and target many muscle groups.
Bear in mind you need to structure a routine so you don't overtrain your muscle groups otherwise you won't get any stronger. Theres no point doing the pushup routine on Monday then going to the gym tuesday and doing bench press. Your chest and triceps wont have time to recover. The pull-up program recommends doing pushups first thing in the morning; I'd omit this if youre already doing a pushup program. Remember to take at least 2 days off completely per week to rest your nervous system, and don't train the same muscles two days in a row. Well, not directly at least.
I'm still not sure what your goals are so instread of making a routine for you from scratch I'd recommend yoiu doing a bit of research, putting one together to fit your goals and posting it here for critiquing.
[url=http://www.youtube.com/user/strengthcamp]Oh and this is the best strength channel on youtube. Probably the best weightlifting channel in general. Guy knows his stuff.[/url]
[Edited on 01.02.2013 4:19 PM PST]